How to do it
No equipment needed - just a bit of space.
Sit tall on a firm chair with your head balanced comfortably over your shoulders and your eyes looking straight ahead.
- Place the palm of one hand flat against the side of your head, just above your ear.
- Gently press your head sideways into your hand, letting your hand hold your head completely still.
- Build to a light, steady effort of about a quarter of your strength and hold it.
- Slowly ease off and rest, then repeat pressing forwards into your hand, backwards, and to the other side.
Form cues
- Your head does not actually move - the effort is met and held by your hand.
- The push is gentle and steady, never a sudden shove.
- Your jaw, shoulders and breathing stay relaxed during the hold.
Common mistakes
- Pushing too hard, especially in the early weeks - this should feel easy and controlled.
- Letting your head drift or poke forward as you press.
- Holding your breath through the effort.
Safety: Stop and message your physio if it brings on dizziness, pins and needles in the arms or hands, or a severe or unusual headache.